Wednesday January 4th 2017

Skill/Strength 

Overhead Squat: 1-1-1-1-1

*Beginners find a moderate but sound weight and work across. Intermediate find a heavy working weight and use for 3, then increase. Advanced work up to 1RM

Conditioning

For Time and load: 

6 Rounds 

15 Burpees 

8 Single Arm OHS 

*Each round is a different arm. DB or KB may be used. Both have different load demands, use which you can maintain better form, but also the most challenge.